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Carambola vs Mango - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.5)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sugars?
Carambola
Carambola contains less Sugars (difference - 9.68g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carambola Mango
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carambola Mango
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
17
Carambola
27
Mango
Mineral Summary Score
6
Carambola
6
Mango

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Mango
Contains more Copper +23.4%
Contains more Zinc +33.3%
Contains more Iron +100%
Contains more Calcium +266.7%
Contains more Potassium +26.3%
Contains more Phosphorus +16.7%
Contains less Sodium -50%
Equal in Magnesium - 10
Contains more Copper +23.4%
Contains more Zinc +33.3%
Contains more Iron +100%
Contains more Calcium +266.7%
Contains more Potassium +26.3%
Contains more Phosphorus +16.7%
Contains less Sodium -50%
Equal in Magnesium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Mango
Contains more Vitamin B5 +98.5%
Contains more Vitamin A +1673.8%
Contains more Vitamin E +500%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B6 +600%
Contains more Vitamin K +∞%
Equal in Vitamin C - 36.4
Contains more Vitamin B5 +98.5%
Contains more Vitamin A +1673.8%
Contains more Vitamin E +500%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B6 +600%
Contains more Vitamin K +∞%
Equal in Vitamin C - 36.4

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Carambola
5%
Mango
Carbohydrates
7%
Carambola
15%
Mango
Fats
2%
Carambola
2%
Mango

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Carambola Mango Opinion
Calories 31 60 Mango
Protein 1.04 0.82 Carambola
Fats 0.33 0.38 Mango
Vitamin C 34.4 36.4 Mango
Carbs 6.73 14.98 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.08 0.16 Mango
Calcium 3 11 Mango
Potassium 133 168 Mango
Magnesium 10 10
Sugars 3.98 13.66 Mango
Fiber 2.8 1.6 Carambola
Copper 0.137 0.111 Carambola
Zinc 0.12 0.09 Carambola
Starch
Phosphorus 12 14 Mango
Sodium 2 1 Mango
Vitamin A 61 1082 Mango
Vitamin E 0.15 0.9 Mango
Vitamin D 0 0
Vitamin B1 0.014 0.028 Mango
Vitamin B2 0.016 0.038 Mango
Vitamin B3 0.367 0.669 Mango
Vitamin B5 0.391 0.197 Carambola
Vitamin B6 0.017 0.119 Mango
Vitamin B12 0 0
Vitamin K 0 4.2 Mango
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.019 0.092 Carambola
Monounsaturated Fat 0.03 0.14 Mango
Polyunsaturated fat 0.184 0.071 Carambola
Tryptophan 0.008 0.013 Mango
Threonine 0.044 0.031 Carambola
Isoleucine 0.044 0.029 Carambola
Leucine 0.077 0.05 Carambola
Lysine 0.077 0.066 Carambola
Methionine 0.021 0.008 Carambola
Phenylalanine 0.037 0.027 Carambola
Valine 0.05 0.042 Carambola
Histidine 0.008 0.019 Mango
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.